Osteoporosis & Osteopenia Exercise Program in Kiama

Onero® is a supervised, evidence-informed exercise program for people with osteoporosis or osteopenia, delivered right here in Kiama by our accredited physiotherapists.

Why Choose the ONERO® Program?

The ONERO® program is a structured, ongoing exercise program specifically designed for people with low bone mass, including those diagnosed with osteopenia or osteoporosis.

Twice a week, you’ll work with our accredited ONERO® physiotherapists using supervised, targeted resistance and impact exercises designed to support bone strength, improve balance, and reduce fall risk.

Run locally in Kiama, it’s evidence-informed, personalised to you, and built around where you’re at right now.

What Could ONERO® Do For You?

This isn’t a standard gym program or a gentle stretching class. ONERO® is a targeted, research-backed exercise program that works with your bone health, not around it.

Call Now: 02 4234 4666

Support bone health

Research underpinning the ONERO® program has shown improvements in bone mineral density at the lumbar spine and hip in participants, with results also indicating improvements in muscle strength and physical function.

Build real strength

Progressive resistance and impact training works to build lean muscle mass and functional strength so everyday activities feel safer and more manageable.

Reduce your risk of falls

The program includes targeted balance and functional training designed to support stability and reduce fall risk, a key concern for people with low bone density.

Improve posture and how you move

Participants have shown improvements in posture, balance, and functional movement across day-to-day life.

Tailored to you

Every participant receives an individualised assessment. Your sessions are adapted to your current health status, fitness level, and any pre-existing conditions.

Take control of your bone health

Rather than being told to sit still and be careful, ONERO® gives you a supervised, evidence-informed pathway to actively work toward better bone health, on your terms. Build your confidence to move and remain active.

What is the ONERO® Program?

ONERO® is an evidence-informed exercise program developed by Professor Belinda Beck and her research team at Griffith University and The Bone Clinic, based on the findings of the LIFTMOR clinical trials. It was developed specifically for people with osteoporosis or osteopenia and has been delivered at accredited clinics across Australia since 2015.

The program is accredited by Exercise and Sports Science Australia (ESSA) and recognised by Osteoporosis Australia, who are committed to exercise for bone health.

At Gerringong and Kiama Physiotherapy, our team is trained and accredited to deliver ONERO®, so you’re getting a supervised, evidence-informed program with a local, personal touch.

How it works

No surprises. Here’s what the ONERO® program looks like from start to finish.

Step 1: Initial Assessment

Before you begin, you’ll have an initial assessment with one of our accredited ONERO® practitioners. This is an essential first step. We’ll look at your current health status, any pre-existing injuries or conditions, balance, posture, and functional ability, so we can adapt the program safely and appropriately to you. Please bring along your Bone Mineral Density test results if you have them.

Step 2: Supervised Exercise Sessions (Twice Weekly)

You’ll attend supervised sessions twice per week, working through a progressive program of high-intensity resistance and impact exercises. This includes movements like supervised barbell lifts, impact loading, and dynamic balance work. Every session is closely supervised by your accredited practitioner, who adjusts your program as your strength and confidence build.

Step 3: Ongoing Monitoring and Progress Tracking

Your progress is regularly monitored throughout the program. Your practitioner will track how you move and function day to day, and communicate results to you and your GP, keeping your whole care team across your progress.

Step 4: 12-Month Review Assessment

After 12 months of ONERO® training, your practitioner will conduct a formal review assessment to measure any changes in your balance, posture, and movement related to your fracture risk, giving you a clear picture of how far you’ve come.

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Is ONERO® Right for You?

The ONERO® program may be suitable for you if you’ve been diagnosed with osteoporosis or osteopenia, or have been identified as being at risk of low bone mass. It’s particularly relevant for post-menopausal women and older adults, though the program is designed for anyone with low bone density concerns.

An initial assessment is required before starting, to make sure the program is appropriate for you. There are some circumstances where modifications or a different approach may be more suitable, and your physio will talk through all of that with you as part of the process.

You don’t need a referral to book an initial assessment at Gerringong and Kiama Physiotherapy.

Not sure if it’s right for you? Our accredited ONERO® practitioners will assess your individual situation and work out the best path forward, whether that’s ONERO® or something else entirely.

Contact Details

Kiama Physiotherapy

Shop 14/65 Manning St, Kiama NSW 2533

02 4234 4666

FAQs

ONERO® is an evidence-informed exercise program developed by Professor Belinda Beck at Griffith University and The Bone Clinic, based on the LIFTMOR clinical trials. It is a supervised, high-intensity resistance and impact training program specifically designed for people with osteoporosis or osteopenia. The program is accredited by ESSA and recognised by Osteoporosis Australia.

No. You don’t need a referral from your doctor to book an initial assessment at Gerringong and Kiama Physiotherapy. That said, we do recommend keeping your GP in the loop about your bone health as part of your broader care.

Sessions involve supervised resistance and impact exercises, including movements like supervised lifts and dynamic balance work, carefully progressed for your individual level. Your accredited ONERO® practitioner is with you throughout every session to make sure you’re working safely and effectively.

Yes, with the right supervision. The ONERO® program is specifically designed for people with low bone mass, and your safety is built into the process from the very first appointment. Your accredited practitioner will assess your health status before you begin, and will adapt every session to suit you throughout the program.

Research has shown that not all exercise has the same effect on bone health. ONERO® uses specific, targeted loading techniques shown in clinical trials to support bone mineral density improvements. General gym work, walking, or light resistance training, while beneficial for overall health, may not provide the level of loading needed to stimulate meaningful bone adaptation.

Please contact Gerringong and Kiama Physiotherapy directly to discuss pricing on 02 4234 4666. Private health insurance rebates may apply, please check with your insurer about physiotherapy rebates using code 560 for classes. Medicare GP Chronic Condition Management Plan sessions (GPCCMP) can only be used for the assessment appointment, not classes.

Classes are delivered in 10-week terms, aligned with NSW school terms.

To help accommodate missed sessions, an additional week of classes is included at the end of each term for make-up classes if required.

Pricing

  • 20 Sessions (2 classes per week): $700
  • 10 Sessions (1 class per week): $350

January Casual Classes

Casual classes are available throughout January prior to the commencement of Term 1.

  • Casual Class Rate: $35 per class

Ready to Take Charge of Your Bone Health?

If you’ve been diagnosed with osteoporosis or osteopenia, or you’re simply concerned about where your bone health is heading, the ONERO® program may be a valuable next step.

Book your initial assessment with the team at Gerringong and Kiama Physiotherapy and take an active role in building your confidence, as well as stronger, more resilient bones.